CrossFit:
Teams of 2 alternate movements to complete AMRAP 20 min:
3 Strict handstand push-ups
6 Pull-ups
9 Toes-bar
12 Russian KB Swings
15 Calorie Row
Partner A does 3 strict HSPU, Partner B does 6 pull-ups, Partner A does 9 toes-bar, Partner B does 12 Russian KB Swings, Partner A does 15 cal row, Partner B then starts with 3 strict. HSPU…continue for 20 minutes
QuickFit:
Every 90 seconds, for 18 minutes (3 sets)
Station 1- hip bridge x 20 reps
Station 2- Barbell rollout or plank x 10 reps
Station 3- Single-arm DB row (Left) x 8 reps
Station 4- Single-arm DB row (Right) x 8 reps
